Feelings Decoder
This feeling can make your chest feel tight and your thoughts race. It’s not always logical but wants to protect you.
anxiety
Butterflies in your stomach, hands fidgety
nervousness or excitement
This soft, comforting object can help regulate your nervous system.
blanket or stuffed animal..
What is monotropism or a special interest?
When your brain hyper-focuses on one topic or person.
This helps reset your system and take a moment to yourself.
nap or resting
A hot, spiky feeling that shows up when something feels unfair or out of control.
anger
Your heart is beating fast and your muscles are tense—this might mean you're feeling…
anxious or alert
Holding this cold thing can jolt your system back into the present.
ice
What is social energy or a “spoon”?
This kind of fuel is low when you’re masking too much or socializing too long.
What is a dog, cat, or comfort pet?
Petting or playing with this fuzzy friend can calm your nervous system.
This emotion may cause tears and often shows up when we feel disconnected or something ends.
saddness
Sweaty palms, shaky voice, shallow breath: your body might be saying...
panic or overwhelm
Writing down your thoughts, even if no one sees it, is a way to release pressure.
journaling or writing a letter that you wont send
what is infatuation?
Your brain can create intense emotional loops about a person even if you don’t know them well.
What is art or sensory drawing?
Expressing your feelings through colors, shapes, or movement on paper.
This big emotion often happens when we are surprised in an overwhelming way and can freeze us up.
fear or panic
When you’re overwhelmed, your brain might do this thing where it shuts down and you feel blank
shutdown
These can drown out the noise in your brain and give you a sensory break.
headphones or music
What is shutdown or selective mutism?
Sometimes when feelings get too big, your brain might go into this state where you can’t talk.
What is self-compassion or transformation?
A practice of letting yourself slowly change, instead of forcing a quick fix.
This emotion may appear when you think something bad might happen.
Worried
Your body is sending so many signals you can’t tell what’s what—everything’s loud inside.
emotional flooding or meltdown
A box, bag, or list of things that help you feel calm when emotions are high.
calm kit or sensory box.
Do you have one or would you like to make one?
What is a rumination loop or replaying a script?
This is when your brain replays a moment over and over, trying to make sense of it.
Do you have any other ideas that can help you?
some ideas may be..